Running doesn’t have any age limit, needs no fancy gear, or specialized coaching. It’s relatively cheaper and can be done anywhere. If you are new to the world of running, then the different running plans for beginners might be your best help.
The task is multi-faceted and any wrong step might put a fatal full stop on your fitness and sports career. Devising a careful running schedule is the key here for the beginners as it sorts out your goals and let you plan accordingly. However, even that’s not simple and a plethora of questions might be floating in your mind.
You need not worry, however, as we are going to help you with getting a super plan by clearing all the running basics for you. Read on.
- 1 The benefits of running
- 2 Type of runs
- 3 Prepping up before the run
- 4 Getting ready for the run
- 5 Getting on the track
- 6 Some basics to include in the running plans for beginners
- 7 Conclusion
The benefits of running
The beginners curating a running schedule do it to achieve comprehensive benefits like physical, mental, and social. Let us list out some of the benefits for you:
Type of runs
Running is not as straightforward as it may seem. Various types of runs find their place in the running plans for beginners. You can stick to one or make a combination out of these:
Road running- It is the most popular one as well as most convenient. You can do it on sidewalks, paths, or paved roads. It is on the top in the easiness scale and a staple in the running schedule of most beginners.
Treadmill running- It is a smart choice as it can be done in bad weather or if you are just too lazy to go out. It is relatively easier and also gentler on the joints. It also allows experimenting with the workouts.
Trail running- It is done on hiking trails in different terrains and it will be great for the nature lovers.
Track running- They are short distance races including dashes, hurdles, sprints, etc. The runners do them to improve speed work and improve competitive performance.
Racing- These are the competitive races that take place on tracks, roads, or trails. They can be of varying distances and are performed by passionate runners.
There are different types of racing events too and once you realize your running schedule successfully, you might wish to go for various competitive running events. Let us make you familiar with them too-
5k- These are short races of 3.1 miles at fast pace and are great for beginners.
10k- This race goes for 6.2 miles and beginners can test their speed and endurance.
10 miles- The advanced beginners can try these races for testing their distance running abilities and pace.
Prepping up before the run
These preparations are important elements of good running plans for beginners.
Get the right gear
The right type of clothing and footwear give you the best comfort and take care of so many other aspects. We believe that we need not emphasize the importance of the right running shoes to you. Wearing the proper shoe helps you maintain your natural gait and stay protected from injuries.
Be in proper form
Following a right running technique is very crucial and certain basics are mandatory. Stand tall and keep you body parts aligned to stay injury-safe. Keep your breath rhythmic and in a pattern.
Take care not to overdo
To run better is a journey and you need to start with making the easy and slow strides. Keep short and manageable goals for the starting.
Get a medical check-up
Many people skip it but it is advisable to get checked if you have any medical history or are starting at an age above 40. If your BMI is 35 or beyond, then its better you take precautions.
Write things down
No matter what the running type is, make a note of your progress. Write down your plans and everything that you did. You can even use tech instruments to do so like smartwatches.
Check your pulse
There is always an added advantage to be physically ready and this is why you must check your pulse before going for the run. Do it in bed only. See your heart rate get slower and this denoted that the training is affecting your body rightly.
Pick a right plan
Plan your daily schedule as per your running plan. Take good breaks and slow down if it is getting too much for you. Difficulty is inevitable but practice patience and the mild discomfort will subside away gradually.
Watch this video.
Getting ready for the run
Before you actually get down to the road, you need to get into the habit and we suggest you start by walking. Do only brisk walking as walking build the excellent foundation and convenience.
Getting on the track
Now that you are ready for running, you can decide what way to go. Look back on your running goals and choose the right plan accordingly. You can pick goal specific running plans for beginners or make them comprehensive.
Keep in mind the level of your body strength and running experience while going for any plan.
Now we will be giving you some sample plans to follow.
7-week for beginners
The key is to move faster. By this we mean increasing the distance but not the time.
7-week for building endurance
We target continuous running here. The point to remember is that you should run at an easy pace where you can hold conversation. You will need to slow down if you gasp.
For running further till 10k or 6-7 miles, the process is pretty much. You will start with a run of 2 miles and keep increasing it gradually.
8-week for boosting the speed
For those runners looking to run even faster, such running plans for beginners can be suitable. You will be targeting to boost your lung and leg power along with developing a better endurance. We also suggest you to understand your pace so that you don’t end up over-speeding.
A comprehensive 4 week plan
Now in this plan, we have included 4 weeks and each week will target one out of the four elements of efficient running- recovery, running speed, body strength, and the endurance. It’s an interesting plan and if you are one enthusiastic runner, who wants to build up fast, do take tips from this plan.
Some basics to include in the running plans for beginners
Running is not just about sneakers and will power and you know it’s much more than that. We hope to have helped you with all the elements that make great running plans for beginners. These pointers will put a nice running schedule into your perspective.
Start now and keep improving!